Mediterranean Quinoa Broccoli Tikki
These Mediterranean Quinoa Broccoli Tikkis are crispy, savory patties packed with protein-rich quinoa, nutrient-dense broccoli, fragrant herbs, and Mediterranean spices. Pan-seared until golden, they make a healthy snack, appetizer, or plant-based main dish. Great for dipping in yogurt sauces or stuffing in wraps!
Time Required:
Prep Time: 20 minutes
Cook Time: 10–15 minutes
Total Time: 30–35 minutes
Ingredients (Makes about 10–12 small tikkis)
Main Mixture:
1 cup cooked quinoa (cooled)
1 cup broccoli florets (steamed or grated)
1/4 cup grated carrot (optional, for sweetness)
1/4 cup finely chopped red onion
2 garlic cloves, minced
2 tablespoons chopped parsley or cilantro
1 tablespoon chopped mint (optional)
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon paprika or chili flakes
Salt and black pepper, to taste
1/4 cup breadcrumbs or oat flour (for binding)
1 small boiled potato, mashed (or use 2–3 tbsp mashed chickpeas)
1 tablespoon lemon juice
1 tablespoon olive oil (for mixture)
For Cooking:
2 tablespoons olive oil or avocado oil (for shallow frying)
Instructions
Prep Broccoli and Quinoa:
Steam or microwave broccoli until just tender. Chop or grate finely.
Cook quinoa if not already done. Let it cool completely before mixing.
Mix the Tikki Dough:
In a large bowl, combine cooked quinoa, grated broccoli, mashed potato (or chickpeas), onion, garlic, herbs, spices, breadcrumbs, and lemon juice.
Mix everything together until it holds shape. Adjust seasoning and add more binder (breadcrumbs/oats) if needed.
Shape the Tikkis:
Take about 2 tablespoons of mixture at a time and shape into small round patties (about 1/2 inch thick).
Place them on a plate and refrigerate for 10–15 minutes (optional, but helps them firm up).
Cook the Tikkis:
Heat olive oil in a skillet over medium heat.
Cook tikkis in batches for 3–4 minutes per side, or until golden brown and crisp.
Drain on paper towels.
Serve:
Serve warm with Greek yogurt dip, tahini sauce, or a mint-yogurt chutney.
Can also be used in wraps, sandwiches, or buddha bowls.
Tips & Variations
Ingredient Swaps:
No Potato? Use mashed sweet potato, grated paneer, or mashed chickpeas for binding.
No Breadcrumbs? Sub with oat flour, almond meal, or crushed cornflakes for texture.
No Quinoa? Try bulgur wheat, couscous, or cooked millet.
Flavor Boosters:
Add sun-dried tomatoes or olives (finely chopped) for a salty Mediterranean pop.
Mix in crumbled feta for a creamy and tangy kick.
Sprinkle in za’atar or sumac for an earthy citrusy edge.
Make-Ahead & Storage:
Shape and refrigerate uncooked tikkis for up to 2 days.
Freeze cooked or uncooked tikkis between parchment in an airtight container for up to 1 month. Pan-sear directly from frozen.
Cooking Tips:
Press gently while cooking to ensure even browning.
Use a non-stick skillet for easy flipping with minimal oil.
Avoid overcrowding the pan to keep tikkis crisp.
Q&A
Q: Can I bake or air-fry these tikkis?
A: Absolutely! Bake at 200°C (400°F) for 18–20 minutes, flipping halfway, or air-fry at 190°C (375°F) for 10–12 minutes with a light spray of oil.
Q: Are these gluten-free?
A: Yes, if you use gluten-free breadcrumbs or oat flour, the recipe is fully gluten-free.
Q: How can I make it spicier?
A: Add chopped green chilies, cayenne pepper, or a dash of harissa paste to the mix.
Q: Can kids eat these?
A: Yes! They’re mild, soft, and packed with veggies. Great finger food for toddlers if made small and without extra chili.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | ~80–100 kcal |
| Protein | ~3–4g |
| Carbohydrates | ~10–12g |
| Fiber | ~2g |
| Fat | ~4–5g |
| Saturated Fat | ~0.5g |
| Sodium | ~120mg (variable) |
| Sugar | ~1g |
Note: Actual values depend on oil absorption, portion size, and specific ingredients used.
Conclusion
Mediterranean Quinoa Broccoli Tikkis are the ultimate fusion of health and flavor—crispy outside, tender inside, and filled with plant-powered goodness. Whether served as a snack, light lunch, or party appetizer, they’re versatile, satisfying, and crowd-pleasing. Pair them with fresh yogurt-based dips or toss them into a wrap or salad for a vibrant Mediterranean meal. Plus, they’re kid-friendly, freezer-friendly, and perfect for meal prep.